Dumbbell Concentration Curl
A seated single-arm biceps curl with the upper arm braced against the inner thigh to isolate the biceps.
Secondary muscles
How to do it
- Sit on a bench with your feet flat and knees apart, holding a dumbbell in one hand.
- Lean forward slightly and brace the back of your upper arm against the inside of your same-side thigh near the knee.
- Let your arm hang straight down with your palm facing up and your wrist neutral.
- Curl the dumbbell toward your same-side shoulder without moving your upper arm.
- Squeeze your biceps at the top when your forearm is nearly vertical.
- Lower the dumbbell slowly until your elbow is fully extended, then repeat and switch sides.
Form cues
- Keep elbow glued to thigh
- Curl only at the elbow
- Palm stays facing up
- Lower with control
Common mistakes
- Lifting the elbow off the thigh during the curl
- Swinging the torso to help raise the dumbbell
- Cutting the rep short and not fully lowering
- Bending the wrist back instead of keeping it neutral
Breathing
Inhale as you lower the dumbbell and exhale as you curl it up.
